Next month Matt Damon reprises his role as Jason Bourne for the cinema release of The Bourne Ultimatum, the third film in the series about an amnesiac secret agent on the run. Fans of the films will have another opportunity to marvel at the kick-ass fighting style Bourne uses to dispatch his foes.

But you needn’t just watch, you can learn it too. Called krav maga, the style combines techniques from numerous martial arts and boxing, and is growing in popularity because it offers a high-intensity cardio workout. Krav maga was originally used by the Israeli army and has since been adapted by law enforcement agencies and elite military units around the world.

Classes taught to civilians largely focus on the self-defence aspect of the sport rather than the aggressive techniques used by security professionals. In the class your time is split between being shown defence techniques and then being placed in real-life drills such as knife attacks where you can practise what you have learnt. These drills are high intensity, so the better your anaerobic fitness, the more you will be able to do in class.

Before starting out, try a programme of sprints every day. Place two cones 10 yards apart and dash between them three times, rest for a minute, then do it again. Continue to the point of exhaustion. By building up your explosive power and muscle strength, you will increase the impact of your blows and reduce your susceptibility to injury (see graphic).

Also try shadow fighting. Stand in front of a mirror and combine kicks, knees and upper-body strikes in a continuous attack (known as a retzev) upon an imaginary opponent. Move across a room performing the same moves. Then try fending off punches, kicks and chokes. Flexibility is key, so always stretch before training, particularly the groin, hips and hamstrings.

Stick with it. If you train twice a week, you could be ready for your first grade within three months.

Exercises for krav maga

1 Lunges

These strengthen your thigh muscles. Stand with your feet shoulder-width apart, step forward and lower your back knee as shown. Repeat process with your other leg

2 Plyometric push-ups

These will give your punches explosive power. From push-up position, lower yourself and then explosively push up so that your hands leave the floor. Clap your hands while in the air

3 Plyometric hops

Imagine you are standing in the middle of a Union Jack, as shown, and hop five paces in each direction, first on your right foot, then on your left

TAKING IT FURTHER

www.krav-maga.com
The International Krav Maga Federation (IKMF) website features a directory of qualified UK-based instructors and advice on becoming one

www.krav-maga.org.uk
The online home of the British Academy of Krav Maga, the UK’s leading school, has video clips of the system in action

www.krav-maga-uk.com
Find a local instructor on the website of the UK arm of the IKMF. Also includes an introduction to the sport